Resistance Band Sitting Bent Over Reverse Fly On A Chair
Resistance Band Sitting Bent Over Reverse Fly On A Chair Exercise Description
The seated bent-over reverse fly with a resistance band targets the posterior deltoids and the scapular retractors, including the middle trapezius and rhomboids, with assistance from the lower trapezius. Performed with a hip hinge and neutral spine, it trains shoulder horizontal abduction while reinforcing controlled scapular retraction and depression. The seated position provides a stable base so you can focus on shoulder motion rather than torso movement. Expect a wide-arc lift driven by the elbows, a firm squeeze between the shoulder blades at the top, and a smooth, controlled return. Keep the neck long, ribs stacked, and the band moving in line with your shoulders to emphasize the intended musculature and reduce compensation from the upper traps. This variation is useful for building posterior-shoulder strength and improving shoulder-blade coordination with simple equipment.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Iliocostalis, Infraspinatus, Longissimus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Chair, Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Resistance Band Sitting Bent Over Reverse Fly On A Chair Exercise
‘- Use a stable, non-wheeled chair on a non-slip surface.
– Sit near the front edge; feet flat, about hip-width.
– Place the band under both midfeet; hold one end in each hand with a neutral grip.
– Hinge forward at the hips until your chest is over your thighs; keep a neutral spine and long neck.
– Set shoulders “down and back”; let arms hang below your shoulders with a slight elbow bend.
– Brace lightly through your trunk; keep ribs stacked over the pelvis.
– Lead with the elbows: lift arms out to the sides in a wide arc until upper arms reach shoulder/torso level.
– Squeeze shoulder blades together and slightly downward at the top; do not shrug.
– Keep wrists neutral and avoid swinging or arching your back.
– Lower the arms along the same path with control, maintaining band tension.
– Adjust hand placement on the band so there is light tension at the start.
– Move through a comfortable, controlled range while maintaining hip hinge and head-spine alignment.
Resistance Band Sitting Bent Over Reverse Fly On A Chair Tips
‘- Use a stable, non-wheeled chair on a non-slip surface.
– Sit near the front edge of the chair with your feet flat and about hip-width apart.
– Place the band under both midfeet and hold one end in each hand with a neutral grip.
– Hinge forward at the hips until your chest is over your thighs, keeping a neutral spine and long neck.
– Set your shoulders “down and back” and let your arms hang below your shoulders with a slight elbow bend before you start lifting.
– Brace lightly through your trunk and keep your ribs stacked over your pelvis throughout the movement.
– Lead with your elbows, lifting your arms out to the sides in a wide arc until your upper arms reach about shoulder/torso level.
– At the top, squeeze your shoulder blades together and slightly downward, and avoid shrugging.
– Keep your wrists neutral and avoid swinging your body or arching your back.
– Lower your arms along the same path with control, maintaining tension in the band.
– Adjust your hand placement on the band so there is light tension at the start of the movement.
– Keep the band moving in line with your shoulders while maintaining your hip hinge and head–spine alignment.
Resistance Band Sitting Bent Over Reverse Fly On A Chair Beginner Introduction
The seated bent-over reverse fly with a resistance band is a simple band exercise that highlights the rear shoulders and upper back. With the body resting on a chair and the torso angled forward from the hips, attention shifts away from the lower body and onto controlled shoulder movement. The band adds tension as the arms sweep outward, encouraging strength around the shoulder blades and the back of the shoulders rather than the neck.
This movement emphasizes smooth, wide arm motion guided by the elbows, along with a deliberate drawing together and downward glide of the shoulder blades. The spine stays long and aligned, with the head following the same line as the torso, so effort centers on the shoulders and upper back instead of the trunk. Because it uses a resistance band and a seated stance, this variation suits home workouts or small spaces while supporting better shoulder-blade coordination and rear-shoulder development.